Pacific Paddler December 2013 - (Page 20)

Take it to the next level As you reflect over the recently completed long distance season, are you satisfied with the goals you've met? Are you disappointed you didn't make a top crew or finish a race in the position you had hoped? As the off-season begins, many paddlers find static and dynamic stretches. Static the paddling stroke. that lengthens the targeted muscle, help to increase strength and power, but also the stretches involve a prolonged hold as in reaching for your toes from a seated position. Static stretches are held for 30-45 sec- Dynamic stretches are best performed before practice or a race, and not only speed and explosiveness in your muscles. Here are two examples of dynamic stretches for paddlers: Squat with trunk rotation: onds and are best per- themselves wondering what they can formed after a warm-up. Begin in a squat position with your next level. of static stretches benefi- holding your paddle above your do differently this year to reach the If you are planning to increase your cardiovascular endurance through knees bent just above 90 degrees Here are two examples shoulder and behind your neck. cial for paddlers: Slowly rotate the paddle back and Piriformis Stretch: running or swimming, strengthen your a plyometric or Olympic lifting pro- forth as far as you can. Repeat 20 Lying on your back with right foot above your left upper body in the weight room, start times. both knee bent, bring your Lunge with overhead reach: gram, or maybe even begin a core strengthening knee. Reach your hands through the Lunge forward with your left leg thing missing from this routine? Definitely: Static Gently pull your left thigh toward your and backwards. Next bring your program, you are on the right track. Is there anyand dynamic stretching for flexibility. Why is stretching, and therefore flexibility, so important to a paddler? Good flexibility in your muscles and joints not only decreases your risk ther during the recovery phase of your stroke. Not all types of stretches are created equally. Paddlers must know the difference between 20 Pacific Paddler December 2013 and forth. Hamstring Stretch: Lying on your keeping the stretching leg as straight as possible. important in the canoe; it allows you to reach far- for about 20 feet alternating back seconds. Repeat both sides. stretches for the upper extremities and neglect flexibility in your hip and core muscles is vitally repeat the overhead reach. Repeat side of your right hip. Hold for 30-45 back, wrap a towel or strap around your the lower extremities. However, having adequate right foot forward into a lunge and chest until you feel a stretch in the out- for injury, but can also improve your performance in the canoe. Oftentimes, paddlers focus on while reaching both arms upwards open space created by your right leg. Knowing when and how to right foot and pull your leg towards your head use static and dynamic stretches and realizing Repeat both legs. make a big difference in your training during the Dynamic stretches involve active, functional movements that incorporate the whole body and are sport-specific. Dynamic stretches for paddlers often involve rotation of the trunk and reaches with the upper extremities to simulate the importance of lower extremity stretches can off-season. This will help you get you to the next level in 2014! Tim Chang, PT, DPT at JACO Rehab http://www.jacorehab.com/

Table of Contents for the Digital Edition of Pacific Paddler December 2013

Molokai Hoe
So Cal - Winter Season begins
Image and Reality in Polynesian Voyaging
Canadian Outrigger Heats Up
XCEL European Championship
Take It to the Next Level
COVER 1999 Edition
December 1999 CONTENTS
1999 Na Wahine
1999 Na Wahine
1999 New Products
1999 Ocean Tides, Currents & Racing
OC-1, OC-2 & Kayak 2000 schedule
1999 Canada Outrigger
1999 P3 Masters Waa Kaukahi Relay
1999 Hawaiki Nui Va‘a, Tahiti ~

Pacific Paddler December 2013